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Tuscan White Bean Soup
Tuscan White Bean Soup
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From: Diabetic Living Magazine, Winter 2019
A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.
- By: Lauren Grant
Ingredients 8 servings
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Serving size has been adjusted!
Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
- 1 pound dried cannellini or great northern beans
- 1 tablespoon olive oil
- 1½ cups diced onion
- 1 cup diced carrots
- 1 cup diced celery
- 2 tablespoons chopped fresh garlic
- 4 cups low-sodium chicken broth
- 4 cups water
- 2 dried bay leaves
- 1 Parmesan rind (optional; see Tip)
- 6 cups chopped fresh kale
- 1 (15 ounce) can no-salt-added diced tomatoes with basil, garlic & oregano, drained
- 2 teaspoons minced fresh rosemary
- 3 tablespoons white-wine vinegar
- 1 teaspoon salt
- Ground pepper to taste
Preparation
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Prep
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Ready In
- Pick over and sort beans, then rinse under cold water and transfer to a large bowl. Add 3 quarts cold water, cover, and soak at room temperature for 8 to 24 hours. (To quick-soak, see Tip.) Drain and rinse the beans.
- Heat oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery; cook until starting to soften, about 8 minutes. Stir in garlic; cook until fragrant, about 1 minute.
- Stir in broth, water, the soaked beans, bay leaves, and Parmesan rind, if using. Increase heat to high, bring to a boil, and cook for 5 minutes. Reduce heat to low, partially cover, and simmer until the beans are nearly tender, 45 to 50 minutes.
- Stir in kale, tomatoes, and rosemary. Partially cover and continue to cook until the beans are tender, 30 to 45 minutes more.
- Discard bay leaves and Parmesan rind, if using. Stir in vinegar and salt; season generously with pepper.
- Tips: Adding a Parmesan rind to a pot of soup adds a subtle savory flavor. You can cut off the rind of any size block of Parmesan and save it for future use; rinds will keep in the freezer for 6 months.
- To quick-soak beans: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.
- Serving size: 1¼ cups
- Per serving: 270 calories; 3 g fat(0 g sat); 21 g fiber; 44 g carbohydrates; 15 g protein; 30 mcg folate; 0 mg cholesterol; 7 g sugars; 4,155 IU vitamin A; 22 mg vitamin C; 107 mg calcium; 5 mg iron; 377 mg sodium; 1,024 mg potassium
- Nutrition Bonus: Vitamin A (83% daily value), Vitamin C (37% dv), Iron (28% dv)
- Carbohydrate Servings: 3
